CrossFit WOD 3/11/2021

Press (10 Min)

Build to a heavy single for the day.

Discuss and Demonstrate the following:

– “Squeeze glutes”

– “Rib cage down”

– “Drive with elbows”

– “Chin back”

Warm-up:

In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or weighted bar.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their heavy single for the day.

Metcon (AMRAP – Reps)

AMRAP 12

5-10-15-20-25…

wall-ball (20/14)

box jump (24/20)

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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